Muscles worked: Chest, shoulders, triceps

1. Sit with your feet flat and back against the pad.

2. Adjust the seat so the handles are level with your chest and choose a light weight.

3. Hold the handles with your elbows bent, push out until arms are almost straight, pause briefly, then return slowly back to starting position.

4. Perform 8–12 reps for 2–3 sets with smooth controlled movement.